Thursday October 19, 2023

“Chaos is needed for intervention. Structure makes those ideas useful.” -Simon Sinek 

Warm Up: 
2 sets:
5 push-ups to down dog
10 PVC pass throughs
5 push-ups to down dog
10 PVC around-the-worlds
5 push-ups to down dog
10 PVC snatch grip behind the neck presses

Skill Work: 
Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.

7 sets for load:
3 hang power snatches

Same as Rx

Same as Rx

Home Workout: 
EMOM 10:
3-7 double-DB hang power snatches (35/50 lb)
– Perform 1 unbroken set each round AFAP.

Movement scaling options:
Hang power snatch: Load, hang muscle snatch, hang power clean (overhead limitation)

Cool down:
1 set:
1:00 active bar hang
1:00 overhead empty barbell hold